Back Exercise · Smith Machine
Smith Back Shrug
The Smith back shrug holds the bar behind the thighs, as shown in the demonstration. This distinguishes it from the front-grip Smith shrug. Keep the torso steady and raise and lower the shoulders while the arms stay extended. Use the machine instructions to set the stops and secure the bar.
Go to the movement steps- Category
- Back
- Equipment
- Smith Machine
- Target
- Traps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Smith Back Shrug
- Follow the Smith machine instructions to set the bar height, stops and a manageable load before starting.
- Stand with stable footing and grip the bar behind your thighs, matching the demonstration. Release it using the machine procedure.
- Keep the torso steady and the elbows extended as you raise the shoulders through a comfortable range.
- Lower the shoulders and bar under control without a leg drive or arm curl.
- Finish by securing the bar using the machine latching procedure.
Quick Exercise Facts
Target Muscle Activation
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Shoulder-blade elevation moves the bar along the Smith machine rails. Holding the bar behind the body changes the setup from the front-grip version. Use a comfortable grip without leaning or arching to reach the bar.
Common Mistakes to Avoid
- Leaning backward: Avoid arching the spine to accommodate the bar; keep your torso vertical.
- Dragging the bar: Ensure the bar path is straight up and down, not pulled against your legs.
- Using a leg drive: Keep your stance steady rather than bouncing through the knees to move the bar.
How to Breathe During This Exercise
Exhale as you shrug and inhale as you lower the weight.
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Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Smith Back Shrug mainly targets your Traps, with your Shoulders helping support the movement.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Traps Exercises
Equipment Alternatives
Don't have smith machine? These target the same traps with different equipment.
FAQ
- What muscles does the Smith Back Shrug work?
- The Smith Back Shrug mainly works your traps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Smith Back Shrug?
- You do the Smith Back Shrug with Smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Smith Back Shrug?
- One mistake to watch for is leaning backward: Avoid arching the spine to accommodate the bar; keep your torso vertical.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Smith Back Shrug?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.
- What's a good alternative to the Smith Back Shrug?
- The Band Shrug trains your traps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.